Sauerkraut is a tangy, fermented cabbage dish that originated in Germany and is enjoyed worldwide as a condiment or side dish. It’s made by fermenting finely shredded cabbage with salt, which creates a probiotic-rich food with a distinctive sour flavor. This recipe walks you through making your own sauerkraut at home, and we’ll break down exactly how many calories are in a serving, along with its nutritional profile.
Ingredients
- 1 medium head green cabbage (about 2 lbs / 900 g)
- 1 tablespoon (15 g) fine sea salt or kosher salt (non-iodized)
- 1 teaspoon caraway seeds (optional)
- 1 cup (240 ml) water (filtered or unchlorinated, if needed)
Instructions
- Remove any wilted outer leaves from the cabbage. Quarter the cabbage and remove the core. Shred the cabbage thinly using a sharp knife, mandoline, or food processor.
- Place the shredded cabbage in a large bowl. Sprinkle with the salt and, if using, caraway seeds. Massage the salt into the cabbage with your hands for about 5 minutes, until the cabbage releases its liquid and becomes wilted. The cabbage should be quite juicy.
- Pack the cabbage tightly into a clean glass jar or ceramic crock, pressing down firmly with your fist or a wooden spoon to submerge it in its own brine. If there isn’t enough liquid to cover the cabbage, add a little of the filtered water until it’s submerged.
- Weigh down the cabbage to keep it submerged. You can use a small glass jar filled with water that fits inside the mouth of your fermenting vessel, or a food-grade plastic bag filled with brine (1 tsp salt per cup of water). Cover the jar with a cloth or a loose lid to allow gases to escape while keeping out dust and insects.
- Let the jar sit at room temperature (65-75°F / 18-24°C) for 1 to 2 weeks. Check it every couple of days, pressing down the cabbage if it floats above the brine. You may see bubbles and a slightly sour smell—that’s normal.
- Start tasting after 5-7 days. When the sauerkraut is tangy and to your liking, transfer it to the refrigerator. The fermentation slows down in the cold, and the flavor will continue to develop slowly.
Tips
- Use non-iodized salt: Iodized salt can inhibit fermentation and cause bitterness. Use sea salt, kosher salt, or pickling salt without additives.
- Keep it submerged: The most common cause of spoilage is cabbage floating above the brine and coming into contact with air. Use a proper weight or a glass fermentation weight to keep it submerged.
- Watch for mold: If you see fuzzy mold (not white yeast, which is harmless), skim it off. If the mold is widespread or the sauerkraut smells rotten, discard it and start over.
- Adjust salt to taste: The standard ratio is 2% salt by weight of cabbage. For 2 lbs (900 g) cabbage, that’s about 1.5 tablespoons (18 g) of salt. If you prefer less salty sauerkraut, you can reduce slightly, but the salt is essential for safe fermentation.
Serving Suggestions
Sauerkraut is incredibly versatile. Serve it as a side dish with sausages, pork, or roasted chicken. It’s a classic topping for Reuben sandwiches and hot dogs. You can also stir it into soups or stews, or add it to a grain bowl for a tangy, probiotic kick.
Variations
Once you’ve mastered the basic recipe, try adding other vegetables or spices. Shredded carrots, apples, or beets add sweetness and color. Juniper berries, mustard seeds, or dill are classic additions. For a spicier version, add a sliced jalapeño or a pinch of red pepper flakes.
Storage and Reheating
Store homemade sauerkraut in the refrigerator in a sealed jar. It will keep for several months, and the flavor will continue to mellow. If you want to eat it warm, gently heat it in a saucepan over low heat, or sauté it in a little butter or oil until heated through. Avoid boiling, which can kill the beneficial probiotics and make it mushy.
Frequently Asked Questions
How many calories are in sauerkraut?
A 1-cup (142 g) serving of sauerkraut contains about 27 calories. It’s very low in calories because it’s mostly water and fiber, with minimal fat and protein.
Is sauerkraut good for weight loss?
Sauerkraut is low in calories and high in fiber, which can help you feel full. However, it’s also high in sodium, so it’s best to consume it in moderation as part of a balanced diet.
Can I eat sauerkraut raw?
Yes, raw sauerkraut is safe to eat and contains live probiotics. Cooking it will kill the beneficial bacteria, so if you’re eating it for gut health, eat it raw.
Why is my sauerkraut mushy?
Mushy sauerkraut can result from using too much salt, fermenting at too high a temperature, or not keeping the cabbage submerged. Make sure to use the correct salt ratio and keep the jar in a cool spot.
How do I know if sauerkraut has gone bad?
If you see mold that is fuzzy (not white yeast), or if it smells rotten or like alcohol, it’s best to discard it. A slightly sour, tangy smell is normal.
Can I use red cabbage instead of green?
Yes, red cabbage works beautifully. It will produce a slightly sweeter, more colorful sauerkraut. The fermentation time may be slightly shorter.
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